9/21/2017

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

20 Band pull-a-parts

20yd bear crawl

Weightlifting

Shoulder Press (2×10 (same weight as last week) 60-65%)

Shoulder Press (AHAP 1 rep every :90 for 12mins)

Pause Low Hang Squat Clean and Jerk (4×3 use as warm up (40-60%))

Pause just below the knee

Low hang clean (3-3-3-3-3-3)

just below knee hang

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Gymnastic or Strength Accessory Work

Weighted Hip Extensions (strength) (15-15-15-15-15)

Hip Extension off the GHD

*maintain lumbar extension

*drop to 90 degree hip flexion and extend to parallel with floor

*hold plate on chest